Osteoporosis and Falls: Avoiding the Fracture

THREE THINGS TO DO TO AVOID A SERIOUS FALL AND THE CRITICAL COMPLICATIONS THAT COME WITH IT

I got a message from a long-time client saying she slipped and fell outside and fractured her wrist. She's lucky she didn't need surgery this time, as she had similar falls twice before that resulted in fractures and DID require surgery, due to osteoporosis. Because she lives independently, she is now having to adjust her daily routine as things take a little longer, even with her non-dominant arm being affected. Lifting, carrying, cooking, and dressing are all more difficult.  

Another client told me she was sitting on a folding chair without arms while doing some crafting projects later one evening. "I fell asleep and fell right out of my chair!" Thank goodness she did not injure herself. She also has osteoporosis and lives alone. Although this type of fall incident is very rare, a fracture would have really impacted her life. 

I'm on the other side of 50 now, and I don’t want to be one of the one in four adults (14 MILLION OF US SENIORS), falling every year. About 37% of those who fall reported an injury that required medical treatment or restricted their activity for at least one day.  Surgery comes with it's own long list of unwanted complications (including death!!). If you’re like me, you want to do everything you can to NOT join this club and maintain your independence for as long as possible.

Here are some things I do as I am reaching the later years of my life:
1) I use Yak Tracks on my shoes in the winter when I'm walking on slippery surfaces. They fasten onto any shoe or boot and really help to grip the ground with their metal spikes. They saved me from falling many times when out walking with our former doggy in the winter. 
2) I walk every day for at least 20 minutes. This can reduce stress, boost your immunity, maintain strength, and build bone with the weight bearing activity.
3) I perform my "Treat Yourself Well" exercise regularly to prevent the rounded, forward flexed posture of a little old lady, and practice simple balance & stability challenges several times weekly. This helps to prevent the spinal compression fractures that often occur with osteoporosis. 

This last thing is REALLY IMPORTANT. Whether you have Osteoporosis, Osteopenia, or just want to prevent those issues, you can work with me to learn where your body is weak and how that is affecting your balance and your ability to avoid or survive a fall. I’ve helped some people with weak buttock muscles. With others, I’ve worked to correct foot issues. Other clients need assistance with getting their deep core muscles to activate and get stronger to support their ability to move around in bed, get up from a chair, and walk with more stability. 

Here’s what some of my current clients say:
"I was able to stand up so much taller after my session with Emily!" 
"My husband noticed I'm able to walk further before I need to sit down and rest." 
"My friend asked me what I've been doing to walk so well, as she has trouble keeping up with me now!"

Join my “NO FRACTURE CLUB” today. 
I have a few slots open in March for a 2025 Balance Assessment (just $79 for people on my list, $120 for everyone else). In this 30 minute session you’ll do a series of Functional Balance Tests to assess your risk of a fall. You’ll get 3 customized exercises to keep you stable and prevent fractures if you do fall. And, as a bonus, you’ll get a free pass to my Balance & Stability Class at the Brookfield WAC. And, I’ll put you on the list to get a free copy of my new book “The MAGIC of a Well Balanced Life” (Coming out on May 1).  Don’t wait. We might have a few more weeks of slippery ice and snow covered driveways, steps and sidewalks. You need to protect yourself. Email (1212bodyworks@gmail.com) or call (414-405-3956) today!

Dedicated to your stability, 
-Emily-

I'm Grounded!! (No, I'm not in trouble...)

When I was a kid, being "Grounded" meant something entirely different than what I've learned it to mean now. Being connected to the Earth's healing frequency is "grounding" to the body. The Schumann Resonance, or 7.83 Hz, is the electromagnetic frequency of the Earth that serves as a "ground" force. By being connected to this frequency, our body's voltage will decrease, bringing us back into a more balanced, regulated state where rest, relaxation, and healing is possible. The higher our body's voltage, the more likely we are to be sick or sore, so lowering our voltage is an important wellness consideration. 

Proven Benefits of Grounding:

• Reduced Inflammation
• More restful sleep
• Reductions in Chronic pain
• Improved blood flow
• Reduced stress/anxiety
• Reduced EMF interference
• Normalized Cortisol Rhythms
• Increased energy 
• Improved mood
• Decreased Muscle Tension
• Reduction in PMS symptoms
• Reduced Headaches
• Speeds up Wound Healing
• Slows free radical damage associated with skin aging
• Reduced Muscle soreness
• Alleviation of arthritic symptoms
• Stabilized blood pressure
• Less wakefulness during sleep
• Reduced time to fall asleep
• Enhanced digestion and metabolic function
• Reduction of facial puffiness
• Enhanced nutrient absorption
• Balanced Hormonal Rhythms
• Improved Cardiovascular health
• Improved HRV (Heart Rate Variability)
• Enhanced Detoxification processes
• Balances Bone Calcium metabolism

The best way to connect with this beautiful, healing frequency is to go outside barefoot and walk or sit on the grass. Swimming in a lake, river, or ocean is another way. Walking along a sandy beach is yet another option. Living in Wisconsin and working indoors, most of us don't have the luxury to do these activities often, so luckily there are some products available to help us receive this healing frequency other ways. 

We purchased fitted bed sheets from Grounding Official (Enter coupon code 1212BW to receive a 15% discount) for our bed, and I have never slept better! My sleep quality had been spotty over the years, especially as I venture into peri-menopause, and since sleeping on these, it has become much more consistently solid. Thank goodness!! With the purchase of our King size fitted bed sheets, they offered a special deal on the non-fitted sheet, so I went ahead and purchased it for our son's bed. That one is not convenient since it doesn't have fitted corners, but is just a strip that goes across the bed. It doesn't stay in place well, so I wouldn't recommend those products, personally. Now, I just need to buy some pillow cases and we'll be all set! 

I bought some grounding mats also, to go underneath our desks. These came from a different company called Grounding Well. (Enter coupon code GW20 to receive a 20% discount). When we first opened the packaging, there was a very strong odor, but we out-gassed them in the garage for a few days and they're fine now. I now have some in my office, one underneath my desk, and one for you to enjoy during your treatment sessions. I'm excited to see how you like it!  

With both the sheets and the mats, there is a wire that snaps onto the product, then is inserted into the ground part of the outlet (the small hole at the bottom of the 3 openings). It is really simple. The sheets came with a tester for the outlet to make sure that is indeed grounded. 

For book lovers, the "Earthing" book by Clint Ober, one of the leading researchers involved in the Grounding movement, is a wonderful resource where I really took a deep dive into learning more about Grounding before investing in some of the products above. The Earthing website offers many more other products. You can also watch a documentary movie about Grounding from this website, or on YouTube. 

So far, I can honestly say that by simply sleeping on the grounding sheets, my sleep quality has improved greatly! I can fall asleep much faster, sleep more soundly, I awaken much less frequently, and am able to resume sleeping if I do wake up in the night. I love having the mat under my desk in my office so I can enjoy the benefits while I'm sitting, which I don't do very often. Since the weather allows it these days, my favorite way to ground is still to go outside and lay down, stand, or walk on the grass. 

Looking forward to spreading the word about this natural healing treatment that is easy to implement, especially now in the late spring, early summer, and hearing about how you and others benefit from this on your wellness journey. Now, I'm heading outside to stand in the yard. 

Top 3 Winter Wellness Tips

Top 3 Winter Wellness Tips

How lucky we are to be able to experience all 4 seasons here in Wisconsin! While living in California for a year and half doing a PT travel assignment, it didn't take long to discover that it is was ALWAYS nice outside. I actually missed experiencing the changes in seasons. After moving back to Wisconsin, I decided the only way I could make it through the winters again was to officially embrace them and make the best of what they offer, instead of shivering and complaining for 4+ months of the year! 

When there is snow outside, my family and I love to go snow-shoeing, skiing, and snowboarding. Our 11 year old LOVES to go sledding, but this winter has not provided us that opportunity...yet. We got a new concrete driveway poured this fall, so we were actually looking forward to shoveling and snow blowing now that it is all level, but we still wait patiently for that opportunity. Of course it has been cold here this winter, another seasonal attribute we have learned to embrace with our fuzzy socks and sweaters. We have committed to the flannel sheets and down comforters on our beds to help us stay warm and cozy while we rest and slumber. 

Having the chance to stay indoors this time of year, we can take the time to go "inward" to reflect on our past year, release that which no longer serves us, and refocus our priorities, while receiving fresh insights for growth opportunities. How are you spending your time enjoying this Winter? What are you doing to embrace this season? My hope for you is that you are feeling great and that your body serves you kindly all winter long. Here are the Top 3 Winter Wellness Tips to keep you moving your best through this beautiful time of year. 

1. Optimize Vitamin D Levels

Vitamin D is known for its role in helping regulate Calcium absorption and bone health. According to an article from National Library of Medicine, "Vitamin D and its receptor are important for normal skeletal muscle development and in optimizing muscle strength and performance. Supplementation with various forms of vitamin D in older adults has mostly shown reduction in falls risk and improvements in tests of muscle performance." Who knew that boosting Vitamin D levels would be helpful for staying upright on the slippery, icy surfaces that often plague us this time of year!?! The sun is the best natural source of Vitamin D, but many winter days are grey and dreary with no sunlight, sometimes several days in a row! Using a light box can help to stimulate the production of Vitamin D, as well as getting outside on sunny days, with as much skin showing as you can tolerate out in the cold. Eating foods that are high in Vitamin D can also keep us healthy at this time of year. This article lists 15 foods that are High in Vitamin D--some of my favorites are fresh fish and mushrooms. 

2. Boost Body Temperature Naturally 

Keeping yourself warm during these cold winter months can be a challenge. According to this article from Pharmacy Solutions, "foods that take longer to digest can help raise your body temperature and make you feel warmer. The medical term for this process is thermogenesis, which is the process of your body producing heat caused by food metabolizing." These warming foods include bananas, oats, ginger tea, coffee, sweet potatoes, and butternut squash. More great ways to increase your body temperature while using many of your muscles at one time are by doing jumping jacks, walking, or performing this 4 Minute Workout video from Zach Bush, MD. This free workout offers a great way to increase Nitric Oxide in the body, which is responsible for body temperature regulation as well as nervous system balance. Drinking hot beverages is another way to warm you up from the inside out. Wearing natural fabrics like wool can also be helpful to keep you warm, as wool traps air pockets and helps insulate you from the cold. So many clients and I wear Smart Wool socks, which really work well to keep those tootsies warm this time of year! Cuddling up with a fuzzy blanket and a loved one tops the list of many people's favorite ways to boost body temperature naturally. 

3. Keep Walking, No Matter What! 

Walking is one of the easiest, cheapest, most convenient ways, and natural ways to achieve whole body movement, release muscle tension, ground and connect with the earth, and promote vibrant health. No matter how cold it is, how slippery it might be, or how much snow there is on the ground, it is important to keep walking throughout the winter months!  We have so many lovely lakes, parks, and neighborhoods in this part of Wisconsin, so there are ample opportunities to explore different areas, terrains, witness natural landscapes, and breathe in the various microbiomes around us to enhance our body's natural health and balance. Bundling up in hats, scarves, mittens, and warm jackets is the best way to tolerate the outdoor elements. One of the best inventions to help stay upright on icy surfaces are traction cleats for your shoes, like these Yak-Trax. These are a God-send when it comes to walking your dog, or taking a nice, brisk exercise walk, while feeling confident that you will not slip and fall. If outdoor walking is just not right for you, there are also many opportunities to walk indoors at area malls and at the Pettit Ice Arena. Maybe your office building is large enough that you can walk the halls and or stairways as you take movement breaks throughout your workday. Why not schedule a walking meeting with a client or co-worker, or meet a friend for a walk instead of a drink? Walking is the ultimate way to boost body temperature naturally, and can be enjoyed outdoors as you soak up the Vitamin D provided by the winter sunshine. What if your body is not feeling its' best while walking? You may have a movement imbalance that can be identified and corrected to make walking more enjoyable for you. I'd be happy to help you do that! 

Jane's Freedom after Decades of Pain

 

My client Jane, an active 69 year old, loves taking care of her grandkids, along with her husband of almost 50 years, Bob. Recently, keeping up with the kiddos has been more and more challenging as Jane's hip was giving her constant grief. Jane was in a car accident 40 years ago and needed surgery on her knee. She said she has "never been the same since." Recovery was slow because her kids were young at the time and her rehab was put on the back burner. She worked as a Surgical Tech and was on her feet for long hours. Even though she was able to push through it, she experienced pain daily. First it started in her knee, then she got Plantar Fasciitis in her foot. A few years later, the symptoms crept up into her hip where the pain has stayed for the past 30 years.  Now, Jane's hip pain wakes her up at night and she feels it with every step she takes. Jane has to ride in the cart along with Bob instead of golfing with him. She is only able to stand long enough to make meals but not to clean up afterward, as she had been able to do for years (Bob does not like dish duty!). Jane even loses sleep over the thought of not being able to dance with Bob at their 50th Anniversary celebration coming up at the end of October.  Over the years, Jane tried traditional PT, Chiropractic, and Water Exercise classes with only a bit of relief. She was tired from not sleeping well, frustrated, and sad that she was starting to miss out on activities she loves best with her husband and grandkids.  Jane came to see me in May after her neighbor referred her.  She told Jane, "Emily does things differently. I don't know how she does it, but it works!!" Jane and Bob came in for the Complimentary Consultation together. I was confident that I could help her feel like herself again.  Within 2 months, she had relief! Jane was able to get down and up from the floor again with her grandkids, and she and Bob had even played a few rounds of 9 holes with little pain. Jane admitted she was most surprised by something she thought would never change. She was shocked that her knee could straighten all the way in such a short period of time. Jane and Bob invited me to their Anniversary celebration at the end of October and I am looking forward to watching them dance together.  Jane's story is typical for people who are committed to their appointments and home exercises.  If you or someone you love have been dealing with chronic pain or tightness that doesn't seem to lessen with exercise or other therapies, there is hope for you. You can find freedom from the pain once and for all!  (Written September 2020)